Yoga helps not only Enlighten Reason, but also to improve the body.Thanks to regular classes, it will be possible to lose weight, to become slimmer.During training, all muscle groups are worked out, including problem areas for many men and women: sides and stomach.
How does yoga helps to lose weight, remove the stomach and sides?
A person who is engaged in yoga can be easily distinguished from the total mass of people.It is distinguished by a harmonious, but not pumped figure, fit muscles and special freshness.To get such a result, efforts will be required, but they will not be spent in vain.
To get rid of folds on the abdomen and fat deposits on the sides, you need to perform a certain set of exercises.Most asanas are well known to yoga people.These include:
- The pose of the dog is face down.
- Cobra pose.
- Kumbhakasana.
- Luke's pose and some others.
In the process of their implementation, the muscles of the abdomen and hips, backs and buttocks are involved.The whole body works, so the fat leaves evenly.The first effect can be felt after a few weeks of regular training.On average, in 7 days it takes up to 2.5 kg.
The benefits of yoga for the body
Regular yoga classes bring the following benefit to a person:
- The body receives physical activity.
- Accelerates metabolism.
- Correct habits are formed.
- The work of all internal systems improves: cardiovascular, respiratory, digestive.
- Blood pressure is normalized.
- The body's resistance to infections increases.
- The susceptibility to stress factors is reduced.
- The spine is strengthened, a stoop leaves, internal clamps are removed.
The execution of asanas, combined with the correct Yogic breathing, allows you to quickly get rid of excess weight.It is proved that such classes are more effective and healthy for health than traditional loads in the gym.
Yoga that helps to quickly lose weight
Most asanas are isometric, that is, strength exercises.During their implementation, muscle tension is achieved without movement of body parts.This helps to get rid of excess weight.The following yoga directions help to lose weight and also to work out the stomach and sides:
- Yoga Iyengar.During training, auxiliary tools are used, for example, belts and platforms.
- Hatha Yoga.Classes suggest a systematic study of muscles at a calm measured pace, but the load on the body will be impressive.
- Ashtanga Yoga.In this direction, the emphasis is on synchronization of breathing and movements.Extra kilocalories are burned due to the active enrichment of the muscles with oxygen.
- Yoga Kundalini.Asanas are combined with elements of meditation.The process of losing weight occurs smoothly.In a person, endurance increases, flexibility develops, muscles are gaining strength.
You can choose any of these areas.To quickly get the desired result, it is recommended to study with the coach.This is especially true for novice yogis.A specialist will help to develop an individual training program that allows you to lose weight without harm to health.If there is no way to contact a professional, you can deal with at home.
As the famous Mormon preacher and follower of Yoga Jim Ron said: “Take care of your body, this is the only place where you need to live.”
Independent yoga classes
In order for training to be productive, asanas must be performed correctly.When practicing at home, it is necessary to carefully study the technique of each posture, monitor breathing.
Asanas for studying the abdominal muscles
Tighten the muscles of the press and make the following exercises to make a thin waist:
- The pose of the dog is face down.
- Drawn belly.
- The pose of the eagle.
- Setu Bandha Sarvangasana.
The muscle frame of the bar is well worked out.
Poses to combat stomach folds
Fat deposits in the waist will help remove exercises such as:
- The pose of the bow and the pose of the cobra.
- Pawanmuktasana.
- UDDIYANA BANDHA.
To enhance the effect of training, it is recommended to do massage 2 times a day.It is easy to perform on its own.It is important that the hands are warm.The sides and stomach are kneaded with light rubbing movements in the direction of the clockwise.Such actions help to strengthen blood flow to problem areas, normalize metabolic processes and activate the process of burning fat.
Tips for beginners
People who have not previously played sports, you can not start training with complex exercises.If the asanas are not obtained the first time, you should not be upset.Some poses are honed for months and even years.If you do not miss training, the technique will gradually improve.To obtain the optimal result, you need to focus on proper breathing.
Yoga often becomes the first step in the process of losing weight.Classes help strengthen muscles, get rid of excess weight, improve health.Having such a “baggage”, you can proceed to power and cardio training.
Assan execution technique for weight loss
Fat deposits on the abdomen are a problem not only of women, but also for men.Performing some asanas, you can get rid of them quickly and safely.You can evaluate the effect of training after 14 days.Important conditions that must be observed:
- Warm -up.Each lesson should begin with it.
- Breath.It should be deep and measured.
- The time of the execution of asana.For weight loss, all poses need to be performed for at least a minute, but beginners can reduce this period to 20-30 seconds.
- The number of repetitions is 2-4 times.
As the tasks of the tasks are complicated.
Cobra pose
Technique:
- Lie on the stomach, bring your legs together, stretch your feet.
- Hands bend at the elbows, palms rest on the floor, they should be under the shoulders.
- On inspiration, the upper body is raised, holding the back muscles in tension.
- Hands should be straight, the neck and nape are stretching up, the buttocks are tense.
- In asana they remain on 2 respiratory cycles.
Dog face down.
Technique:
- You need to kneel so that the palms are located under the shoulders.
- The back remains straight.
- On inspiration, the body is raised, the legs are straightened, pressing the feet to the floor.The head is lowered between the straightened hands, the face is directed down, the neck is a continuation of the back, it is not brand.
- It is necessary to monitor the heels.They must remain on the floor.
- In Asana they remain 1 minute, following breathing.
- At the end, they exhale, raise their heads and go into the bar, and then completely lie down on the rug.
This is one of the most popular and effective asanas in yoga.It helps to work out all the muscles of the body at once.
Luke's pose (Dhanurasana)
Technique:
- Lie on the stomach, stretch your hands along the body.
- Take a breath, bend your legs in your knees, raise them and wrap their palms in the ankles area.
- The head, chest and hips must be raised to the optimal height, straining the back.
- Remaining in this position, several respiratory cycles are performed.
Asana allows you to feel the muscles of the press, feel their tension.The exercise is very useful for the spine.
The pose is a retracted stomach
Technique:
- Sitting on the floor, bending your legs in your knees, tilt the body forward.The palms need to rest on the hips, the thumbs are directed inside.
- The back remains straight.
- Perform a deep breath and exhale through the nose.
- After exhalation, the chin is pressed to the chest, and the shoulders are raised up.Thus, the “throat lock” is performed.
- Having holding the breath, pull the stomach and stomach inward and up.In this position they remain for a few seconds.
- They release the remains of air, relax the press, raise their heads.
- Slowly inhale through the nose.
In addition to studying the muscles of the press, this pose helps to perform massage of the heart, lungs, stomach and intestines.
The pose is war
Technique:
- Get straight, taking a step back with one foot.
- The feet are pressed to the floor, there should be no deflection in the lower back, the hands are raised up.
- You need to breathe measuredly and deeply.
- As the training, the pose can be complicated by turning the body to the left or right.
In addition to the abdomen and hips, buttocks are worked out in this asana.
Triangle
Technique:
- Stand up straight, pull the stomach and strain the lower limbs.
- Take a breath, spread your legs wide and spread your arms to the sides.
- On the exhale, grab the right shin with your right hand.
- On inspiration, draw a stomach.
- With the left hand stretch upward.Both limbs should be located on the same line.
- Complete the right leg, and the left at an angle of 45 degrees.You need to look at the left palm.
- Having stretched out the spine and neck, you need to linger in this position for a minute.
Returning to the starting position, they rest for a few seconds, and then repeat the exercise for the right side.
Kumbhakasana
Technique:
- Kneel, rest on the floor.
- Straighten the legs alternately, placing them to the width of the hips.You need to stand on the fingers.
- Hands are placed on shoulder width apart, they should also remain straight.
- The muscles of the abdomen, buttocks and backs are in tension all the time.
- The deflection in the lower back is unacceptable.
To begin with, you can linger in Asana for 10-30 seconds.Gradually, this time is increased to 1-3 minutes.In the process of performing the pose, it is necessary to monitor the shoulders, they cannot be pulled to the ears.The whole body should resemble an even line.
Important recommendations
To make the training as effective as possible, adhere to the following rules:
- Before classes, ventilate a room or hall.
- They train either in the morning or in the evening.
- During the exercises, breathing is carried out through the nose.
- You can’t eat food before class.From the moment of approach to the table, at least 2-3 hours should pass.
When engaged in yoga, you can quickly and effectively get rid of excess weight, work out the muscles of the press and remove the sides.In order for training to bring health only benefits, you need to perform exercises correctly.Therefore, it is better to master yoga under the guidance of a professional.